PSKC CrossFit – Liftmore (Olympic Lifting)


1: Clean Pull + Full Clean (Work up to a heavy set of the complex)

Perform a clean pull, reset, then full clean
On the clean pull, focus on keeping the bar close and PAUSE on your tiptoes after the pull (you can drop the bar). This will ensure you’re getting a useful clean pull. If this is not possible, you’re probably jumping away from and ditching the bar too early.


More Weightlifting

2: Back Squat (See below:)

Week 2 of 5/3/1 (feel free to do week 3 if you got week 2 in last week)

70% x 3

80% x 3

90% x 3+

Slightly Faster Weightlifting

3: Metcon (Weight)

10 minute EMOM:

A) 3 x pause clean grip deadlift (3 sec pause at the knee on the way up and down)

B) 10 x back extensions on GHD (hold a plate if this is too easy)

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